How to avoid postpartum depression?

How to avoid postpartum depression
How to avoid postpartum depression

The article tells about the psychological experiences that a young mother faces and how to avoid postpartum depression. Most practices related to future motherhood involve training in child care and the fight against postpartum depression, forgetting to talk about moments that will avoid it altogether.

Perhaps, one of the brightest moments in the life of almost every woman is the birth of a child. Currently, there are many trainings, consultations and other events for pregnant women who teach how to behave during childbirth, take care of the baby, prepare them for sleepless nights because of ill-fated “gas hounds” and teach them to wait for the first smile, such a long-awaited cherished lump.

But for some reason, no one is teaching women how to live after the birth of a child and how to avoid postpartum depression? And it’s not just the physiological aspects, because the excess weight will go away, the scars will heal, and the hormonal background will undoubtedly return to normal. What is more important is what the newly made mother will feel inside.

Postpartum depression is a common thing

It is common to have postpartum depression and anxiety due to multiple reasons. A woman has to deal a lot during as well as after pregnancy including baby health, personal health, family matters, and career pressures. With all this around us, how can we do manage the most important one i.e. constant demands of a newborn?

All the new mothers have to go through all this but it does not necessarily mean that you have to go through depression and anxiety. If you take proper care of your health and nutrition, you can avoid postpartum depression and anxiety during and after the pregnancy.

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What happens right after baby birth?

Nine months of waiting are behind us and here is the long-awaited extract from the hospital. The woman finds herself in the native walls, around a crowd of joyful relatives, led by a father who does not understand anything from happiness and a small new man, peacefully sniffing in his bed. Women almost in a whisper are interested in how the birth went. Men, a little louder, tell their father about the upcoming nightly “concerts” and laughingly hint that life will not seem like sugar.

Here comes the reason for postpartum depression

In all this turmoil, no one understands or is not trying to understand how scared she is – the new mother – after all, a huge responsibility falls on her shoulders and there is only the unknown ahead. She is scared from the fact that she still does not quite understand her child, she is scared to hurt him, she is scared from the fact that something can happen to him, but there is something that frightens a woman much more.

Much worse is the realization that your life no longer belongs to you, at least for the next few years. She will have to live according to the schedule that the child will ask – sleep, feeding, games, going to the doctors – how to find a place for herself in this whole cycle? After all, a woman with the birth of a child does not cease to be a woman, but rather, on the contrary, her self-awareness changes so that she, even more, wants to be coveted, loved, successful and even independent! Able to create competition, single beauties with slender legs and skin without stretch marks, which, she thinks, simply surround her.

But in reality, in most cases, we have tortured housewives in greasy robes with an incomprehensible bunch on their heads, passionately wanting a good night’s sleep – just like in bad jokes. But there is still a husband who needs to be fed, washed, appeased, and God knows what. Why is no one talking about this? Why aren’t women taught how to prioritize their new lives?

In any situation, the main thing is to remain yourself, a woman to remain a woman! Let the mountains of unwashed dishes and not ironed clothes be an excuse to miss a trip to any favorite event, let the father of the child, albeit reluctantly, but get up at the baby at night and if the grandmother really wants to sit with her grandson – do not refuse her, do not looking at your fears. And then, as if by magic, a little more time will appear in your life – which is worth spending on yourself.

Common Reasons of postpartum depression

  • Rapid drop in estrogen
  • Sleep deficiency
  • Micronutrient deficient
  • Low hormone levels
  • Prolonged breastfeeding
  • Stopping of prenatal supplement
  • The short time period between two pregnancies
  • Absence of spouse Support
  • Lack of childcare
  • Baby Health Issues
  • Financial strain

Signs and symptoms of postpartum depression

Symptoms of postpartum depression don’t become obvious until several weeks due to many reasons. One obvious reason is that the mother is unable to differentiate that it is something different than a usual pregnancy mood swing. The other reason is that she is unable to notice due to her lot of engagement in different activities.

However, you should be conscious if you notice the following symptoms for longer than two weeks after the baby birth and should contact a qualified health practitioner without further delay.

  • Feeling exhausted all the time
  • Inability to self-care
  • Loneliness, sadness, helplessness even around other people and family
  • disruptive eating and sleep patterns
  • Feeling or being nonproductive at work
  • Feelings of living a meaningless life
  • Thoughts of self-harm
  • Lack of interest or over consciousness about the baby

Best foods to reduce postpartum depression

New mothers usually face deficiency of micronutrition and it becomes severe during breastfeeding. Estrogen level drops significantly especially during first few months after pregnancy. It is recommended to cope this deficiency early on. The best way is to avoid full meals and divide in small meals that include fruits and healthy snacks.

Our recommended postpartum diet plan

Postpartum Breakfast

Oatmeal with black sesame seeds, coconut oil, flax, and cinnamon. Oatmeal is high in fiber and protein and help in milk production.

Postpartum Snack 1

Two boiled eggs with half slice of smoked salmon. Eggs are protein-filled snack and also contain a lot of nutrients and vitamins that can assist in recovering from birth.

Postpartum Lunch

Salmon and quinoa with lentils and fermented sauerkraut. B12 and omega-3 are thought to help reduce postpartum depression. Salmon is also great for breastfeeding moms.

Postpartum Snack 2

Avocado on black rice bread. Healthy fats and fiber in avocado help reduce postpartum depression

Postpartum Dinner

Lamb or beef burger with green beans and sweet potato fries. Lamb and beef meat have anti-inflammatory properties and are also rich in protein.

Postpartum Snack 3

2 Dates or dried figs with 3 Squares Dark Chocolate with Mother’s Milk Tea

Postpartum Snack 4

Plain Greek yogurt. It is protein-packed snack. You can also top it with nuts or fruit for extra nutrients.

Postpartum Snack 5

Bone Broth with black rice bread

Along with the above-recommended foods, we recommend Nuts, Nut butter, Whole grain bread, Hummus, Frozen fruit and veggies, Apples and Canned beans as these are also great to help reduce postpartum depression.

How to avoid postpartum depression
How to avoid postpartum depression Infographics